Photo by GoocisStudies have linked fiber intake to weight loss. Dieters with higher fiber intake lose more weight. Depending on your age and sex, you should be getting anywhere from 21 to 38 grams of fiber per day. Most people don't even come close to the recommended intake.
One thing many dieters fear is feeling hungry while dieting. Fiber can help with that. Aside from the many health benefits, fiber helps fill you up and keep you full longer.
Good sources of fiber include
- Whole grains
- Fruits
- Veggies
- Beans
- Nuts and seeds
- Increase slowly. If you increase your fiber intake rapidly, you may experience some digestive discomfort.
- Keep your fluid intake up. Because fiber bulks things up, you need fluids to keep things moving. Inadequate fluid intake could leave to an uncomfortable situation.
- Don't go crazy with fiber. It's easy to think if a little is good, then a lot will be great. However, this can backfire. While there is no recommended upper limit on fiber, digestive upsets have been reported with intake above the recommended amount.
- Snack on fruits and veggies
- Switch to whole grain breads and pastas
- Stir veggies into meals
- Make one or two meals a week vegetarian
- Sprinkle nuts or seeds on salads, cereal and yogurt
- Puree veggies to use a base for soups
- Switch to hummus in place of mayo and dips
- Add peanut butter to toast and smoothies
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